Monthly Archives: April 2013

Monday 130408

Black Box WOD/Beginner WOD: A. Hang snatch 4×3 (Work up to the heaviest set possible with near perfect form) B. “Sean’s 13.1” On an 8 (7) minute clock: 50 (30) pull up buy in then AMRAP burpees. Score is number… Read more »

Sunday 130407

REMINDER: This weekend and every weekend, all classes at our 28th St. location ONLY. Black Box WOD/Beginner WOD: A. Clean Deadlift 3×3 B. For time: 1000 m row 50 goblet squats 2 (1.5)/ 1.5 (1) pood 50 toes to bar… Read more »

Saturday 130406

REMINDER: This weekend and every weekend, all weekend classes at our 28th St. location ONLY. In addition, don’t forget to come compete, spectate, &/or (after) party with us today, Saturday, April 6th — DETAILS HERE! Open WOD 13.5: Details here…. Read more »

Friday 130405

Open WOD 13.5: Details here. (Schedule info HERE.) Black Box WOD/Beginner WOD: [Black Box scaling:]30 min amrap: 15 unbroken shoulder to overhead, 15 unbroken DUs/30 unbroken SUs, 60 sec. plank hold [Beginner scaling:]30 min amrap: 10 unbroken shoulder to overhead,… Read more »

Thursday 130404

Open WOD 13.5: Details here. (Schedule info HERE.) Black Box WOD/Beginner WOD: [Black Box scaling:] A1: Front squat 3-2-1-3-2-1–increase the load from the 1st to the 2nd wave (i.e., 2nd set should be heavier than 1st) B: 50-35-20 reps for… Read more »

Wednesday 130403

Black Box WOD/Beginner WOD: A1: 4×2 split jerk w/3-sec pause at bottom; A2: Lateral lunge 2/KB pulse 3×4/side [Black Box scaling:] B: 3 rounds for time: 15 hang power cleans (135#/95#), 15 burpees [Beginner scaling:] B: 3 rounds for time:… Read more »

Tuesday 130402

Black Box WOD/Beginner WOD: A: On the minute for 10 minutes: 3 power snatches–try to increase the weight each round. [Black Box scaling:] B. 3 rounds for time: 10 overhead squats (135#/95#), 50 double-unders [Beginner scaling:] B. 3 rounds for… Read more »